Heart Disease . . . have you ever wondered if you are a candidate for this number one killer? Although there are many causes for heart disease, the most common problem is being overweight. Then ask yourself - do I need to lose weight?
If the answer is yes, then the healthiest way to lose weight is to follow the 7 steps outlined here. By implanting these steps you may reduce the risk of this disease and improve the overall health of your heart.
Step 1 - Choose Low-Fat Protein in Your Quest to Lose Weight!
When choosing your source of low-fat protein, make sure it is lean meats, poultry, fish, low-fat dairy, egg whites, or you can use egg substitute. It is also a good idea to use skim milk instead of whole milk. Choose skinless chicken breast instead of the prepared fried or battered chicken we all love to eat. You can also use fish that is rich in Omega-3 fatty acids to replace the high fat meats you may be eating now.
Step 2 - Limit the Unhealthy Fats and Cholesterol to Help You to Lose Weight
Remember, all healthy diets need to have some fats, however you should limit the amount you eat in order to lose weight. The fats to limit are the saturated and trans fat found in our foods today. These types of fat are the ones that cause high blood cholesterol levels which could increase the risk of heart attacks and strokes. You should limit the amount of solid fats you consume, such as butter, margarine and shortening. Try low fat yogurt or salsa to dress your potato instead of butter. Use low-sugar fruit spread instead of margarine.
Step 3 - Eat More Vegetables and Fruits to Lose Weight
This is easy, the more fruits and veggies you eat will provide you with the vitamins and nutrients we need, they are also high in fiber which is a plus. The high soluble fiber in these foods helps to reduce your cholesterol levels. Keep carrots, cauliflower, broccoli and celery available as snacks and grab them instead of the handy little chocolate bar. Make sure your fruits, apples, bananas, grapes, etc., are visible at all times so when you need just a little something you can grab these.
Step 4 - To Lose Weight . . . Select Whole GrainsWhole grain products help to regulate your blood pressure and are very good for the overall health of your heart. Increase the amount of whole grains by choosing 100% whole grain bread instead of the refined white bread. Choose whole wheat pasta and switch to brown rice. When eating your breakfast pick the high fiber cereals like bran flakes, oats or shredded wheat. Flaxseed is also very good if ground up and added to your foods.
Step 5 - Reducing Salt in Your Food Will Help You to Lose Weight
To much salt increases the risk of High Blood Pressure, which in turn certainly increases the risk of Cardiovascular Disease. The American Heart Association recommends that you consume less than 2,300 milligrams (1 teaspoon) per day. The best way to reduce your salt intake is to remove the salt shaker and limit the amount of processed foods you eat. Use herbs and spices on your food, if you need to partake of processed food, use canned soups, veggies and the prepared meals but look for ones that show “Reduced Sodium” on the label.
Step 6 - Moderation is the Key to Losing Weight
This next step is a bit of a kicker. Control the portion size. For instance, one serving of pasta would be approximately ½ cup. One serving of meat, fish or poultry is 2 to 3 ounces (about the size of a deck of cards). Increase the size of vegetables to help fill you.
Step 7 - Create Menus and Plan Ahead
Usually what I do is to create a weekly menu and grocery list and buy only what is on my list. Use the food guides above and try to add some variety to your menu which will help you to get the proper nutrients your body needs. If at any time you need to eat out, just remember to control the portions you eat.
While you are trying to lose weight, and in the process reducing the risk of heart disease, I am sure you will over indulge and then beat yourself up over the lack of willpower. My advice is to admit your faults and get right back on the proper path.
I found a great website called "StripThatFat.com" where you can read more about the Why Your Last Diet Didn’t Work, and download the Free Guide to the Secrets that Weight Loss Companies Don't Want You To Know!
If you want more information and resources on this subject you will find it on www.squidoo.com/2-B-HeartHealthy . If you would like more idea’s on the way to lose weight, go to http://Here2LoseWeight.blogspot.com
Blaise Iannaci is an internet entrepreneur who is revolutionizing the way most people make, and save money on the internet today. He is currently offering information and tips on overall Health and Wellness!
You can learn more by visiting his blog, To Lose Weight for a New You! http://Here2LoseWeight.blogspot.com
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